STARCHY FOODS PREPARED WITH FAT (count as 1 starch/bread serving, plus 1 fat serving)įrench-fried potatoes (2 in. Whole-wheat crackers, no fat added (crisp breads such as Finn, Kavli, Wasa) *Beans and peas (cooked) (such as kidney, white, split, blackeye)īread sticks, crisp, 4 in. Other ready-to-eat, unsweetened (plain) cereals *Bran cereals, concentrated (such as Bran Buds, All Bran) Your dietitian can help you to be more exact. If you want to eat a starch food that is not on the list, the general rule is this:ġ/2 cup of cereal, grain, or pasta = one serving 1 ounce of a bread product = one serving You can choose your starch exchanges from any of the items on this list. Those foods that contain three or more grams of fiber per serving are identified with the symbol *. Whole-grain products average about two grams of fiber per serving. That food can probably be worked into your meal plan, at least now and then.Įach item in this list contains approximately fifteen grams of carbohydrate, three grams of protein, a trace of fat, and eighty calories. If you have a favorite food that is not included in any of these groups, ask your dietitian about it. As noted, it’s a good idea to limit your intake of high-salt foods, especially if you have high blood pressure. Foods that are high in sodium (400 milligrams or more of sodium per normal serving) have the symbol #. High-fiber foods are good for you, and it is important to eat more of these foods. Foods that are high in fiber (three grams or more per normal serving) have the symbol *. You will notice symbols on some foods in the exchange groups. Because foods are so different, each food is measured or weighed so that the amounts of carbohydrate, protein, fat, and calories are the same in each choice. As you read the exchange lists, you will notice that one choice is often a larger amount of food than another choice from the same list. The following chart shows the amounts of nutrients in one serving from each exchange list. Each exchange list contains foods that are alike each food choice on a list contains about the same amount of carbohydrate, protein, fat, and calories as the other choices on that list.
The reason for dividing food into six different groups is that foods vary in their carbohydrate, protein, fat, and calorie content. While designed primarily for people with diabetes and others who must follow special diets, the Exchange Lists are based on principles of good nutrition that apply to everyone.
*The Exchange Lists are the basis of a meal planning system designed by a committee of the American Diabetes Association and the American Dietetic Association.